Championship Productions Blog

Learn to Thrust Forward on the Freestyle!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

14 time NCAA All-American with the University of Arizona, Coley Stickels, uses the “Pivot Drill” to teach his athletes how to set the catch and use the hands to thrust forward on the freestyle stroke. The timing and pivoting action developed in this drill will help swimmers become more efficient freestylers.

Pivot Drill

Drill Summary: Swimmers push off from the wall with a snorkel. To begin, put one hand out in front of the shoulder and kick eight times. On the eighth kick, set the high elbow catch and pull the hand straight down toward the bottom of the pool. After that, flatten the hips and go into a recovery position. Repeat for the length of the pool. It’s important to avoid overreaching during this drill, and athletes should also keep their kick consistent and their elbow close to the surface of the water.

This video came from Championship Productions’ video “Mega Drills for Freestyle.” View other world class Swimming & Diving videos!

Top Position Techniques to Give You an Edge!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

University of Illinois associate head coach, Mark Perry, presents a few of the techniques he uses from the top position. Moves like the ones in this video are what helped Perry gain an edge over his opponents while he went on to win two NCAA Championships at the University of Iowa.

Top Position Technique

Drill Summary: Coach Perry urges all wrestlers to figure out the top position technique they are comfortable with, then stick to it during all matches. Some of the things he likes to do include: knee to back prior to the whistle, squeeze the opponent prior to the whistle (to take the air out of them), push forward with the inside arm immediately after the whistle and secure a claw inside. No matter what you do, Coach Perry urges you to think “Attack!”

This video came from Championship Productions’ video “Next Generation Wrestling Drills.” View other world class Wrestling videos!

Learn a Rotation Drill for the Discus!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

John Ridgway, Central Michigan University throws coach, uses the “Rotation Drill” to work on the balance of his discus throwers. By staying on the ball of their feet and having their body move as one unit, athletes will learn how to set up a solid base for every time they launch the discuss.

Rotation Drill

Drill Summary: Athletes progress from a quarter turn, to a half turn, to a 360 degree turn, to a 450 degree turn in this drill progression. In all four turns, the proper technique includes beginning in a balanced position with weight evenly distributed over both legs. Next, turn the left leg and have it lead the turn before transferring balance onto it. As the athlete starts to turn, their left side should be locked in and their body should move as a unit.

Keys to the Drill:

1) Balance.
2) Chest up.
3) Shoulders level.
4) Move as a unit.

This video came from Championship Productions’ video “Mega Drills for the Discus.” View other world class Track & Field videos!

Discover the Correct Forward Start Ready Position!

By Kevin Fitzpatrick - Last updated: Thursday, October 1, 2015

The forward start can set the tone for the entire race, whether it’s good or bad. Bill Wadley, head coach at Ohio State University and former Big 10 Coach of the Year, shows you the details of the ready position that will help swimmers jump out to faster starts.

Ready Position

Drill Summary: To get in a ready position, the swimmer must take their place with a relaxed body. The heel of their front foot should be about a foot in front of the toes of their back foot. Their hands, including their thumb, should be in front of and gripping the front of the block. The hip, knee, and ankle of their back leg should be in line and their back foot should be on the ball of their foot. Finally, there should be a slight flexion in their back knee and it’s important that their back heel is up, not down. From that position, the swimmer should be able to enter a coil (but not sitting down) and spring off the block for a fast start.

This video came from Championship Productions’ video “Ohio State Drills & Skills for All Starts.” View other world class Swimming & Diving videos!


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